Da Nang Damned!

Friday, March 22, 2013


Here's how to cook the perfect scrambled egg. First start with the freshest organic free range eggs you can find. Yes I know they're expensive, but even @ $5.00 a dozen it's still only a 42 cents each. Pretty inexpensive for a complete protein meal. Also use all the egg, none of that wimpy egg white baloney! Whole eggs are good for you loaded with complete 6/7 grams of protein and with the yolk included lots of important nutrients. Plus for several years doctors, scientist & nutrionists have all said that eating eggs does not contribute to higher cholestrol. If you're really worried about the extra fat & calories do an extra 10 minutes on the treadmill or skip the extra large latte'.

So here's my method for the perfect scrambled egg.

Beat the egg/eggs with a whisk until nice and foamy.

Heat a cast iron skillet over low medium heat.

Melt a tablespoon of coconut oil in the skillet. Yes coconut oil! It's very good for you Try it you'll love it and no, you won't taste the coconut, but there will be a faint smell of coconut as you cook the eggs. Close your eyes and you'll think you are in the tropics.

Now add the eggs.  I don't season the eggs till after they're cooked. I heard that adding salt to eggs while they are cooking toughens them. 

Take a large spoon and slowly stir the eggs.

The trick is to slowly cook the eggs over a medium to low heat. Stirring slowly while they cook. If the cast iron skillet is well seasoned and oiled the eggs won't stick, but will slide around in the pan.

Cook until the eggs are still moist. PLEASE don't overcook! This toughens the eggs and causes them to stick to the pan.

Slide onto you plate and enjoy!

Thursday, March 21, 2013


Here's a quick, easy & yummy non gluten Paleo brownie recipe from Nikki Young of Paleo author of Cookbook

Makes 10
½ cup coconut oil (solid)
½ cup good quality cocoa powder
½ tsp ground cinnamon
½ cup coconut milk
2 tbs honey
1 egg
1 cup almond meal
Good quality cocoa powder to dust (optional)


Preheat a fan-forced oven to 160° Celsius/325° Fahrenheit.
Place the coconut oil, cocoa powder and cinnamon in a bowl and combine well. Add the coconut milk, honey, egg and almond meal and mix until combined.
Line a small brownie tin or cake loaf tin with baking paper. Spoon the brownie mixture into the tin and smooth the surface of the mixture.
Place in the oven for 20 minutes. Remove and allow to cool to room temperature before transferring to the refrigerator for 60 minutes.
Dust the brownie with cocoa and cut into individual portions to serve.


Wednesday, March 20, 2013


Start running & shake the winter blues. Here's how okay winters over the birds are singing the grass is turning green. Well maybe not where you live. But it won't be long till you'll want to get out & enjoy the nice weather. Most of us cut back or stop our running program in the winter. here's a great tip to begin gearing up your running.

This comes from my days as a boy scout & it's called the scout or Indian pace. According to the story an Indian could run all day by alternating running 50 paces then walking 50. That may or may not be true but it's a great way to restart or begin a running program. It's simple and it works! I have used this for years and by gradually increasing your running say one week it's 50/50 and the next it's 100 running steps and 50 walking you'll be running in no time at all and with less injuries/soreness.

Tuesday, March 19, 2013


My wife & I have been using our Nutribullet everyday for about two weeks & we love it. We always have a shake in the morning & sometimes a small green shake for an energy pickup during the day.

Here's my recipe for a morning breakfast shake.

1. Frozen/fresh greens: I've been using frozen broccoli.
2. Frozen blueberries/fruit mix.
3. Tablespoon cocoa powder.
4. "                  flaxseeds.
5. Scoop vanilla protein powder.
6. 1/4 cup oatmeal.
7. Fill to max line with spring water.

Follow qty directions & make sure not to overfill container- extract & enjoy!

I usually make a shake with whatever I have on hand as long as it's 1/2 green veggies & 1/2 fruit.
I love oatmeal & find this really fills me up & with a cup of hot tea is a great energy boost. Believe it or not you don't taste the broccoli or the oatmeal.

We both are losing weight feel great & looking good!

Friday, March 8, 2013


Coconut milk is tastes great & is great for you. It even has more calcium than cow's milk and is available everywhere. Unfortunately it's more expensive than dairy milk. But wait Coach Pete to the rescue! Here's a quick, economical & easy way to make coconut milk @ home and no it does not involve going to a tropical isle and picking your own coconuts.

Buy organic non sweetened shredded coconut meat. Heat two cups of spring water, add a cup of coconut ( You can vary the amount but this works for me.) A packet of Slendra ( I don't use any sweetener.) A couple of drops of vanilla & a pinch of sea salt. Cover & put in the fridge overnite. Next day, put in a blender and whirl around for a couple of minutes. Strain, drink and enjoy!

Play around with the recipe.Adding more coconut will give your a richer, creamier milk. My wife a die hard cow milk addict has switch coconut milk.

To your health!
Coach Pete

Tuesday, March 5, 2013


We are constantly bombarded by all kinds of diet plans, super foods, vitamins, energy drinks and so on and on. If you are a person who is concerned about their health where do you turn? What diet, foods, and supplements are right for you?

Well the answer is pretty simple: Whole Foods! But you ask what are whole foods? Whole foods are foods like our ancestors ate. It was only a couple of generations ago that people grew their own food and or bought locally grown food. Processed foods loaded with preservatives, artificial colors, favors, fillers and god knows what else is a fairly recent development. Just read the labels on your favorite brand of peanut butter or a simple package of jello, chocolate cookies or frozen pizza. After the first two or three ingredients I can not even pronounce the words let alone have any idea what these chemicals are or what they are doing to my body. Most people pay more attention to what they are feeding their pet. Their cat or dog is probably eating better than there are!

 To compensate for these nutritional time bombs we buy all sorts of vitamins and supplements and go on any number of diets to lose the weight those added ingredients have packed onto our bodies. Vitamins, supplements and diet plans are a huge business according to some sources we spend 34 billion on vitamins and supplements and 20 billion on diet plans. That is a lot of fresh veggies and fruits we could be buying instead.

I'll have more on this topic soon. In the mean time start making some small changes like buying more fresh fruits and vegetables and learning simple and fast ways to prepare them.The choice is yours. You can continue to pump these chemicals into your body and suffer the consequence in terms of poor health, lack of energy and possibly disease or return to the foods your grandparents and great grandparent ate.

Monday, March 4, 2013


Because of a few projects I'm involved in I've let my blogging slide. So here's the last update on the wellness/health part of my life. For the last three weeks my wife & I have been on a cleanse and detox diet. For years I've heard about these diets, but never got motivated to try them. Back in the 70's yeah back in the last century and yes I'm really that old I was a vegetarian and use to fast one day a week. At the time I thought I was really healthy and "cleansed " by the diet and the fast, but the more I learned about my body and about wellness in general I became convinced that we humans are not meant to be vegetarians and/or fast. Now if it works for you great, but for me I began losing a lot of weight & muscle mass and started feeling tired all the time.

Now at the time I was in my mid to late twenties, a time in my life when I should be at my peak physically. So I went back to eating meat & eliminated fasting and my strength & energy returned. But the detox was different. basically it's a shake in the morning, a big salad or soup at lunch and for supper a meal comprised of lean protein and lots of veggies. You eliminate foods that cause allergies such as eggs, wheat and dairy. After 3 wks you slowly introduce these back into your diet & watch you reaction to them. A bad reaction to say dairy will tell you that you are lactose intolerant.

The results for me was a renewed burst of energy and 11 lbs lost. My wife didn't lose any weight. ( Men tend to lose weight faster than women.) But she did drop a dress size. We are slowly trying those for that we may have an allergic reaction to and so far no real problems, but we both agree that we will either eliminate these from our diet or reduce our consumption. All in all it was a good experience. I wasn't hunger and I did drop some weight.